Perfect Fit Personal Training

A blog to enlighten you about health and fitness

Workout for Running- IMPACT Magazine

I’m so excited to share this article, just published in IMPACT magazine’s awesome running issue!

If you’re a runner, or just like the thought of running, I provide some great home and gym exercises to get you in shape for running!

Check it out here.

Thanks!

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Men’s Health and Fitness

Men’s health is important, but it may take a backseat to your career, your family, or your fast-paced lifestyle. Are you eating right? Getting enough exercise? Are you thinking about your health?

According to Stats Canada, Canadian men between ages 12-64 are more prone to have high blood pressure, and more likely than women at any given age to drink a substantial amount of alcohol and have diabetes;  and on the Canadian Community Health Survey which measures health behavior regarding “smoking, drinking, physical activity, and frequency of fruit and vegetable consumption”, men score lower than women overall.

So what can you do to permanently change your behavior and increase your health and longevity?

For more information on how to get healthier and lower  your risk of heart disease, obesity, diabetes and more, send me a message to connect!

I offer one on one training in a great gym in North Van.

baby boomer fitness 3

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Free Personal Training!

Free Personal Training!

Hello out there,

If you’re a female with 20+ pounds to lose, I want to help you with some FREE personal training!

I am looking for 2-3 women to train 2 times per week for 6 weeks

12 sessions for free!

$65 per session, free of charge.

All I am asking is that you send me one friend per week to train with me; with or without you. This is a referral based program; you train free and lose weight; you tell your friends and they sign up!

Let me know if you or anyone you know might be interested; this is a great opportunity to lose unwanted fat and pounds. Look great for the holiday season!

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Is Fruit Bad for You?

Is Fruit BAD?
Can you compare a banana to a pack of snack sized oreos? Maybe the calories are the same, but what about the content?

Fruit eating is debatable, and here is a great article from the Globe and Mail on this very topic.

If you’re trying to lose weight, calories count. Veggies have WAY less calories (depending on the veggie- not avocadoes!) compared to most fruits.

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Breast Cancer in Women Under Age 40

Breast Cancer in Women Under age 40 may not be talked about enough, but here is some information on Breast Cancer in Women Under age 40: Breast cancer is the most common form of cancer among American women, and the leading cause of death for women ages 40 – 59. Early detection is key to helping women survive. In fact, according to Cleveland Clinic “More than 90 percent of women whose breast cancer is found in an early stage will survive.” [i]

5 percent of all breast cancer cases occur in women under 40 years old, [i] and when it does it’s often harder to detect and more aggressive [ii] than in older women. Assuming that breast cancer only occurs in older women, younger women often ignore the warning signs and delay treatment. By being proactive and adhering to the following tips women of all ages can reduce their risks, and increase the odds of early detection, diagnosis and effective treatment. Breast Cancer Prevention Tips · High Risk Factors in young women § Family history – If someone in your family has had breast cancer § Genetic Mutation – A certain gene is linked to breast cancer risk (BRCA1, BRCA2) § Radiation Therapy – Too much exposure to radiation can increase risk · Starts with healthy habits[iii] o Limit alcohol intake – have no more than one drink a day o Stay active to help maintain a healthy weight – obesity increases your risk of developing breast cancer, especially after menopause o Breast Feed – The longer you breast feed the less likely you are to develop breast cancer, because breast feeding balances hormones, lowering levels of some cancer related hormones. o Quit smoking · Other risks[iv] o Menstrual Cycle § Early menstruation – Females that start menstruation at 11 or younger are at a higher risk § Late menopause – The longer a woman menstruates the longer her breasts are exposed to estrogen § Late pregnancy or never getting pregnant –During pregnancy your estrogen levels are much lower · It is important to have screenings o Start having regular mammograms at 40 years of age (the standard is 50, but EHE recommends 40 years old) o Women in their 20s and 30s should have a clinical breast exam every 3 years o Breast self exam – know how your breasts look and feel normally so if you detect any changes such as lumps or discolorations you can consult a doctor [v] o MRI – Recommended if… § High inherited risk – could be a better way to find tissue and tumors than a mammogram No Matter what age, if your family history puts you at high risk, or you find signs of breast cancer, you should seek advice from your doctor about screenings and possible treatment. This information was brought to you through Perfect Fit Personal Training by: EHE International’s Advisory Board, the Life Extension Research Institute (LERI)EHE is the oldest preventive care company in the US, dedicated to proactive management of health.

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Bikini Ready for Summer

Summer is just around the corner!

Tomorrow is June 1st, that means you have a good month to get in great shape for your bikini, shorts and tank tops.

What can you do in a month to get you ready for bikini season?

Here are some tips on getting ready for your bikini without going crazy or starving yourself:

  • Make a plan! Write down your goals and map out each week.
  • Empty your cupboards. Get rid of sugary snacks and tempting chocolate. You only have a month!
  • Pull out the clothes you want to wear. There is your motivation! Put them on and see how they fit; imagine how they will fit in a month.
  • Log your food. I love food logs/journals or whatever you want to call them. Writing down what and how much you eat can make a huge difference.

If you’re not motivated to do any of those things, give me a call or email! I will be happy to set up a free consultation with you to come up with a four week plan we can do together, in the gym, park, or your home.

Email us
Today!

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Quick Tips for Busy People Who Want to Get Healthy

Here are some of my tips on how people who think they have no time can add healthy habits to their busy lives:
  • Get prepared– when you have time, do the shopping and make your veggies quickly available in ready to go containers or ziplocks. If it’s easy to access, your more apt to eat healthy.
  • Squeeze in fitness– do you have five extra minutes to take the stairs? What about parking in the far lot instead of the close one? All of those little choices add up to better fitness at the end of the busy day.
  • Change your habits– if you usually go for a calorie laden dinner with friends, instead choose to go for a walk or bike ride. Changing your social habits play a big part in your fitness.
  • Bring along food- don’t rely on convenience stores or cafes for your mid morning snack; bring an apple and some almonds, or a yogurt with you to work.

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Get Healthy, Stay Happy and Enjoy Life’s Finer Things

MEDIA RELEASE
May 16, 2012

 

Get Healthy, Stay Happy and Enjoy Life’s Finer Things

New Skinny Iceberg Vodka cocktails are ideal for the calorie conscious

TORONTO — Beach season is just around the corner, but don’t let your quest to shave off those winter pounds rob you of life’s little pleasures.

As the temperatures start to climb and our attention turns to our summertime wardrobe, many may be looking at the effects of a winter of comfort food and dreading the thought of pulling on that bathing suit or shorts and tank top. But getting back to a look you can be proud of need not mean drastic changes to your menu and lifestyle. It’s about balance.

“The key to living a healthier lifestyle is finding that right mix to ensure you are happy with who you are, but are still making progress towards losing weight or improving your health,” says David Meyers, president and CEO of Iceberg Vodka. “That’s why we created our series of ‘Skinny’ Iceberg Vodka cocktails, ideal for those who are counting calories but still want to enjoy the smooth, great taste of the world’s purest vodka.”

The Skinny Iceberg Vodka cocktail menu includes some classic Iceberg Vodka recipes with some new ones concocted by Iceberg mixologist Chris MacNeil:

  • The Icy Cosmo: 1½ oz. Iceberg Vodka, ¾ oz. Cointreau, ½ oz. lime juice, ½ oz. cranberry juice. Shake ingredients with ice. Strain into a chilled martini glass and garnish with a lime.
  • Purity Lemon: 1½ oz. Iceberg Vodka, 1½ oz. Cava, ½ freshly squeezed lemon. Combine all ingredients in shaker, strain and pour into a martini glass.
  • Pomegranate ‘n Ice: 1½ oz. Iceberg Vodka, 3 oz. pomegranate juice. Combine all ingredients in shaker, strain and pour into a martini glass. Garnish with blackberries if desired.
  • Berry Iceberg Slushy: 1 cup chopped strawberries, ½ cup ice, 1 oz. Iceberg Vodka, ¾ oz. Oceanspray White Cranberry-Peach juice. Place strawberries, ice, Iceberg Vodka and juice in a blender. Blend until smooth and pour into a cocktail glass. Garnish with a strawberry or orange.

“It is possible to live a healthy lifestyle and still enjoy the finer things in life,” says Meyers. “The Skinny Iceberg Vodka cocktails were created to allow health conscious individuals to enjoy fun and classy — and delicious — cocktails while still respecting their personal goals.”

Be part of the Iceberg Vodka experience. Follow Iceberg Vodka on Twitter @worldspurest and Like it on Facebook at www.facebook.com/IcebergVodka to keep up to date about contests, events and other fun stuff with the World’s Purest Vodka.

About Iceberg Vodka:

Canadian Iceberg Vodka Corporation is the largest premium Canadian-owned Vodka brand. Since 1995, this ultra-premium vodka has been made by combining pristine water harvested from icebergs off the coast of Newfoundland with triple-distilled neutral spirit made from sweet corn grown in Ontario. Sold by all the major provincial liquor control boards in Canada as well as by distributors in the United States and worldwide, Iceberg is the World’s Purest VodkaTM.

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Canadians are Unfit

Did I get your attention?

This is a sad statement for someone that is Canadian and is also part of the fitness industry.

I just read this report on the CBC website and thought I would share it with you here:

http://www.cbc.ca/news/health/story/2010/12/31/exercise-fitness-guidelines-canada-weighs-in.html

Watch the video and see what you think.

Do you get 150 minutes of exercise each week? Do your kids get 60 minutes per day?

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ABC’s of Exercise

Here’s a fun little exercise that you can help me out with. I want to make a full alphabet with fitness/health related statements attached. Here is what I have so far:

 

A thlete: there is one in all of us waiting to come out.

B urpees:a favourite intense exercise for the total body.

C ardiovascular exercise: get 30 minutes every day.

D etermination: without it you will fail.

E nergy: increase yours by exercising regularly.

I would love your input! Please help me finish this ABC’s of exercise.

Best suggestions will get mentioned on twitter or wherever you would like your name promoted.

Thanks for your help!

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